A: Bench press 3x5
B1: Seated Shoulder press 2set
B2: Lat pull downs 2set
C1: BB skull cruschers 2set
C2: DB Reverse flys 2set

Deadlift
5x5r @ 2 reps in the tank
Rest as needed.

Titan strength and conditioning memorial WOD by WodWell

Buy in: 20 burpees

Then EMOM20
Min 1: 15/12 cal row
2: 20/15 plate GTOH (20/10 kg)
3: 20/15 sit-ups
4: 6/4 devil’s press thrusters (2x16/12 kg)
5: Rest
X 4

EMOM20
Min 1: 6 kb deadlift + 6 kb swings + 6 kb thrusters (24/20 kg)
2: 50 single-unders
3: 12 alternating db snatches (24/20 kg)
4: 10/6 up/downs
X 5

Cash out: 18 burpees

EMOM
1. 10 kcal row
2. REST
3. 11 kcal row
4. REST
... Until failure

Strict JT

21-15-9
SHSPU
Strict Ring dips
Push ups

12min EMOM
3 Deadlift
2 Hang power clean
1 Jerk
Focus on technique and steady pace.

Tempo Run

2km Easy Z2 WU
Into,

3 Rounds:

• 5min @PK-VK Kynnys
• 4min @VK
• 3min @VK +

2min walk between rounds

Cooldown:
1-2km Easy Jog

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

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BENCH PRESS

5 x 5
@ 85-87.5%
Rest as needed

1 rep max in 7min

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt